KETOGENIC DIET FOR DIFFERENT TYPES OF BODY

INTRODUCTION

In this, we are going to give you some tips on combining the body types with keto and in minute fasting.

If you have all three of these together you can really get your body healthy fast now, but we're putting this layer of body types over the ketogenic diet and intermittent fasting just to make it an amazing program. 

ADRENAL BODY

We're just going to talk about what you would do if you're in the adrenal type. You're going to do ketogenic and you're also going to do minute fasting but you're going to go a little higher with the protein 2 instead of 3 ounces of protein you lose 6 ounces of protein for the adrenal. Because you're in a breakdown mode of protein eating a little bit more you also need a little bit more sleep stress reduction. You want to do things to bring the stress down you want to go long walks you want to give yourself more recovery time you want to probably even take naps.

But try to get a little bit more sleep on that we would like to use the acupressure tool to our body to get wind down faster. Potassium is important for the adrenal so that means a lot of greens the electrolyte powder would be good but potassium helps the adrenal calm down the physiological relaxer mineral for the flight-or-fight nervous system.

You actually need more cholesterol with the adrenal body type because all the hormones that are produced by the adrenal are made from cholesterol so you don't want to go low fat at all egg yolks are the best ok vitamin C foods that are the vegetables. When you get the potassium from your vegetables you also get the vitamin C vitamin C is very very important for making adrenal hormones and just supporting the adrenal gland itself. Because it stores vitamin C to make its hormones.

OVARY TYPE

Ovary type you gotta go organic completely one or two inorganics you cannot be exposed to the GMO foods. Because when you're an ovary type you have a problem with estrogen and if you have a problem with estrogen you might be more at risk for cancers breast cancer uterine cancer and so those tissues are very sensitive to estrogen and things called endocrine disruptors which are any chemicals that mimic estrogen glyphosate which is an herbicide mimics estrogen. 

So we want to go non-GMO and that would be because they don't label it you have to just go with organic so do organic foods vegetables and your meats and dairy as well you want to go a little bit higher with your protein six ounces of protein are generally the recommendation but really depends on how much you need personally it could be a little less. Generally, it's a little bit more test it out cruciferous vegetables are very important having an ovary problem simply because they are anti-estrogen. So that's why you would want to include them Brussels sprouts are good kale is good kale shakes those types of things iodine is good too in the form of sea kale. Because it's it lowers estrogen naturally higher amounts of cholesterol because the hormones that are made from the ovary are steroids. 

THYROID

They need higher cholesterol to make those as a precursor thyroid okay you need a little lower protein for the thyroid because the metabolism is so slow iodine is going to be important. Sea kelp is going to be essential because that's the mineral that helps make the thyroid hormones if you ever see t3 or t4 that's the number of iodine molecules that are connected to that hormone and then also if you can see calc you also have selenium which is another mineral to help the conversion.

If you have a real bad thyroid your metabolism is really slow you're going to have to do intermittent fasting down to eventually one meal a day that's what's going to take on some cases to get them to lose weight. But make sure that you don't go low-calorie never make sure that with the thyroid because you're going to slow the metabolism down even more so the only problem that you would run into is to make getting enough calories or enough nutrients from you. It has to be quite robust but you probably don't want to do a lot of cruciferous with diuretic the truth is because that can deplete iodine so do other vegetables like spinach and leafy greens and the peppers and things like that.

LIVER

The liver if it's a liver body type goes a little low on the protein like three ounces of protein. But if you're a big guy maybe you need six ounces but try not to go too much because too much protein destroys the liver limit. With the number of nuts that you consume it's easy to start going crazy with peanut butter and nuts. But that can aggravate the liver as well cruciferous vegetables are a must because those vegetables help repair liver function go gradually with your fat. When you're doing it omits too fast, sometimes you can overdo it and jam up the liver and the gallbladder. Just kind of go graduate that makes sure it's not too much you need. But not a crazy amount, not as much as an adrenal case lots of greens they'll quite huge salads very very important.

Now, let's say you do one of these programs and it doesn't feel right it's not producing the results or the effect then you probably the wrong body type. So sometimes we'll have a person try this and then try this and you might find that they do really good on this then they're. Probably adrenal types or sometimes it's a crossover and you don't know what your primary body type is all right. 

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KETO BEVERAGES AND HEALTH DRINKS

Nowadays many people adjusting to the new lifestyle that a ketogenic diet requires can be difficult drastically changing your diet shopping for new foods meal planning and tracking macros requires a good deal of than worth it. But nevertheless, change can be hard for everyone one particularly tricky situation can be going out. Whether it's happy hour with friends or a nightcap after special dinner bars are generally not the most keto-friendly places beer and wine are loaded with carbs. 

Most cocktails are - even non-alcoholic drinks are often packed with sugar but don't worry following a keto diet doesn't mean you can't ever drink alcohol or fun drinks again. We've got your comprehensive guide to boozy and zero-proof beverages when it comes to adult libations cutting out all the beer and wine is a good place to start. 

However, if you enjoy a glass every now and again some options are better than others there are some low-carb beer options out. There such as Bud select Miller 64 and Michelob Ultra some of these are pretty low in calories and carbs for instance.

Michelob Ultra contains only 2 points 6 grams of carbs and 95 calories if you want a different brand of beer check its nutritional information ahead of time online so you can plan accordingly and accurately track your macros. Most often darker beers mean higher carb counts so pass on stouts and lagers that are darker in color especially those that are red amber around.

If a glass of vino is what you like to unwind the best choices are unsweetened and unflavored champagne dry red wine and dry white wine though there isn't often nutritional information on wine packaging. Info about some brands isn't easy to find online these lower sugar options usually contain between 4 and 5 grams of net carbs per 5 ounces glass.

Always avoid sweet wines, wine coolers, and fortified dessert wines such as port and sherry other beverages such as hard cider and hard seltzer sometimes market themselves as healthier choices. But in reality, many have more carbs and calories than light beer always does some research before cracking a cold one. 

Hard liquor and spirits are usually the best choices for an by being on a keto diet. While liquor is made by distilling the natural sugars and grains potatoes and fruits. Nearly all of the sugars are converted into ethyl alcohol during the fermentation and distillation processes. 

Generally, liquor with 40% alcohol by volume 80-proof or higher will have 0 grams net carbs even whiskey bourbon and most rocks the most important thing to remember about hard liquor is that many of them are flavored and those additives can ramp up your carb count steer clear of any sweet mixes like margarita mix liqueurs and fruit juices. All of which will add extra carbs not everyone enjoys a straight shot of liquor or a shot on the rocks. 

If you're looking for mixers keep it simple seltzer and sparkling water are the best options. And the occasional diet soda or sugar-free energy drink is okay too. But be aware that some diet sweeteners do spike blood sugars to learn more about low carb sweeteners and which are best to consume. It's important to note a few keto-specific things about drinking liquor it can actually deepen your level of ketosis because of alcohol's effects on liver metabolism essentially more ketones are produced as you drink more. 

When your liver is processing alcohol it's being converted to a triglyceride which can also positively affect the production of ketones however drinking alcohol will slow weight loss down. Because even if you consume low-carb alcohol and stay in ketosis the ethyl will be burned by the body. And preference of all other nutrients in other words alcohol will slow down the fat loss process because a smaller amount of the free fatty acids will be converted into ketones. 

People on a ketogenic diet tend to have a lower tolerance for alcohol meaning they experience a heightened level of intoxication that also happens at a quicker rate than usual. It is crucially important to be careful when consuming alcohol on keto especially if you're driving do not drink and drive also many people report worse hangovers while on a ketogenic diet.

So if you're drinking alcohol be sure to stay hydrated remember to drink one glass of water for every ounce of hard liquor or glass of wine or beer you consume drinking alcohol can also stimulate the appetite and combined with the impaired judgment that can come from indulging in booze that can mean slip-ups. When it comes to your diet if you're going out be prepared by bringing along keto-friendly snacks or researching the bar or restaurant menu ahead of time when it comes to non-alcoholic drinks water zero-calorie unflavored sparkling water or seltzer unsweetened tea iced tea and coffee are the best diet sodas and energy drinks as mentioned before.

It may still affect your insulin levels even though they don't contain sugar perk up your water by adding frozen berries ice cubes frozen with finely chopped fresh mint citrus juices or any combination of those items some water enhancers like the stir. Skinnygirl brands add natural flavor to water and are sweetened. 

Just make sure you stick to the recommended serving size because some of these product flavors contain preservatives and trace amounts of sugar which might have a negative impact on ketone production. Unflavored sparkling water and mineral water are almost always carb and calorie-free and can provide a refreshing alternative to still water. Coffee is of course an important morning ritual for many of us and is perfectly keto-friendly serve black or with full-fat dairy or dairy alternative.

You can also up the fat content of coffee easily by adding MCT oil or powder coconut oil or grass-fed butter if you miss the specialty blended drinks from your favorite cafe. Keto pumpkin pie spice latte creamy keto hot chocolate and a spinach shamrock latte all of which you can make at home teas are another great option as they contain virtually no carbs black-green. 

Herbal teas provide plenty of variety just beware of teas that contain dried fruit or sugar derivatives which can leach some sugar into your cup as it steeps always read the label there is a handful of keto-friendly. Sports drinks like Powerade zero and vitamin water zero have a zero net carb count some zero-carb energy drinks include Red Bull sugar-free monster zero ultra and zero-calorie energy.

Drink nut milk is often a better keto alternative to cow's milk which contains 12 grams of sugar per cup for drinking or baking consider using a non-dairy alternative like almond coconut hemp or flax milk. Carefully read labels to look for added sugars and don't consume more than one serving of these milk alternatives per day. Because of their net carb content, people following keto diets sometimes miss just because most smoothies are loaded with sugars from fruits and milk doesn't mean you can't enjoy a keto-friendly version to make a nourishing low-carb smoothie combined with high-quality fats like egg yolks avocado MCT oil or coconut oil with full-fat yogurt.

Keto-friendly liquids leafy greens like spinach or kale protein powder and no or low carb sweeteners and other flavorings like vanilla extract even though they certainly have nutritional benefits drinks like coconut water vegetable juice. Kombucha should be avoided as each contains a medium-high net carb count with so many great keto alternatives it's best to stay away from them on a regular basis as you can see whether you're looking to start your day with a coffee or end your day with a mixed drink there are so many keto-friendly drinks available to help you stay on track with your goals.

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Is Keto Diet Safe With HIGH BLOOD PRESSURE?

 Over 1 in 3 US adults have hypertension. Hypertension puts you at increased risk of heart attack stroke kidney failure all kinds of terrible things. So now let's talk about hypertension should you eat keto or not. It's really helpful to think about hypertension in the context of metabolic syndrome or syndrome X. This consists of abdominal obesity hypertension or high blood pressure include increased triglycerides increased blood sugars and low HDL or what we call the good cholesterol right.

So even though your doctor just wants to talk about total cholesterol and LDL that's not even in the criteria for metabolic syndrome by any of the huge health regulatory bodies including the World Health Organization. The American Heart Association doesn't even mention LDL and their definition of metabolic syndrome nor do they make in total cholesterol that's how unimportant those two metrics are. So don't worry about that so they everybody says without exception that metabolic syndrome can't be cured. And what they mean by that is it can't be cured or reversed by pills and they're right about that there is no medication that's FDA approved or otherwise that you can take to cure your metabolic syndrome or your hypertension unless you fix the underlying problem.It is definitely a chronic progressive disease that leads eventually to suffering disease and death. 

What if there were a way that you could lower your insulin levels which everybody with metabolic syndrome and almost everybody with hypertension has elevated insulin levels, and what if there was a way you could lower your insulin level and also what about inflammation. The metabolic syndrome and hypertension are very inflammatory conditions and so if you're worried about blocking up the arteries in your brain or in your heart or other body parts that you want to keep working this is an inflammation is a big deal what would you possibly do to decrease inflammation yeah so people who are already eating a ketogenic diet.

The ketogenic diet does both of these things it reduces your chronically high insulin level and it reduces your chronically high inflammation level, and that is how you reverse hypertension.

How you reverse metabolic syndrome or syndrome X?

Elevated insulin levels and hypertension go hand-in-hand no one's really proved yet if one causes the other. But they're very very highly associated to the point where it's obvious that that what causes one causes the other. But we don't know all the details of that yet bring your research is ongoing but we do know that when you lower insulin levels and when you lower levels of inflammation the ultimate endpoint the heart attack, stroke, kidney failure, and chances of those are slashed and that's what we're all looking for. We don't really care well these in between kind of middleman numbers are we just don't want to have a heart attack, stroke, kidney failure.

We don't want to die and so by eating a ketogenic diet you're going to lower your insulin level you're gonna lower your levels of inflammation and that's gonna slash your risk of heart attack stroke and other things. The whole reason we care about high blood pressures it's been proven to increase your risk of heart attack and stroke. And so if we can lower your insulin and lower your inflammation then we're gonna lower your blood pressure because you're gonna lose weight you're gonna lose that belly you're gonna you're gonna raise your HDL you're gonna lower your blood sugar you're gonna lower your triglycerides.

All these things protect you from heart attack and stroke so that's what'll fix both of these if you want to if you want to lower your risk of heart attack and stroke even more you can make sure your potassium level is optimized. You can make sure your magnesium level is optimized and you can make sure that the chronic stress in your life is minimized those are the things that are going to protect you from a heart attack or a stroke not a handful of pills from Big Pharma.

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Keto Flu And Its Remedy

What is Keto Flu? 

When you first start a keto diet, your body may go through a brief bout of what’s commonly referred to as the “keto flu.” The symptoms, which can include fatigue, stomach pain, and dizziness, have nothing to do with ketosis or ketogenesis. Instead, the “keto flu” is triggered by the body’s response to carbohydrate restriction. 

Keto Flu Symptoms

Think about your switch from a carb-heavy diet to a low-carb diet like a breakup. Saying goodbye to that easy, familiar source of energy can be difficult, even if you know that there are rewards to follow. See, most of your cells prefer to burn sugar for fuel and that’s what your body is used to. When you start to restrict those carbohydrates, the body undergoes a series of changes on cellular and hormonal levels. And some of those changes cause the keto flu. 

In addition to fatigue, stomach pain, and dizziness, other symptoms can include sugar cravings, dizziness, brain fog, irritability, nausea, cramping, muscle soreness, and insomnia. The good news is that, while symptoms often start during the first day or two of carb restriction, they usually last for less than a week. The number and severity of symptoms and the length of the keto flu will be different for everyone. This is mainly tied to each person’s level of metabolic flexibility, which means how well you can adapt to using different fuel sources, like carbs, fats, protein, and ketones. 

Metabolic flexibility

Metabolic flexibility mostly depends on genetics and lifestyle factors, like how much sugar and processed foods you were previously eating, and how much you exercise. A healthy diet and plenty of exercises before you start keto may help to reduce or even prevent keto flu. One of the main reasons keto flu happens is that when carbs are restricted, insulin levels drop and trigger the kidneys to release sodium and water. 

Glycogen, which is the body’s storage form of sugar, is stored with water, as well. So, when the body begins to break down glycogen, some water will be flushed out. The start of a keto diet can also lower T3 thyroid hormone levels, which can cause feelings of fatigue, depression, and mental fog. Levels of cortisol, the stress hormone, maybe also increase, because the ketogenic diet triggers a starvation-like response in the body. 

Keto Flu Remedy

The main way to combat keto flu is to drink lots and lots of water, with a pinch of unrefined salt added. It is very easy to become dehydrated on keto, so stay vigilant about your hydration. The suggested water intake for most adults is between at least 2.7 and 3.7 liters of water per day. Also, be sure to supplement your diet with sodium, potassium, and magnesium. Sodium and potassium are lost at a rapid rate at the start of keto because of the decrease of insulin. This can cause fatigue, lightheadedness, headaches, constipation, and cramping. 

Physical Remedy For Keto Flu

 An hour of light exercise, like walking, first thing in the morning can also tremendously help with keto flu. This will help deplete your glycogen stores and kickstart ketosis, which helps the keto flu go away faster. Just remember to drink even more water when you exercise. A good night’s sleep can also work wonders for fatigue and stress relief, and some people find that daily, 15-minute meditation practice is also very helpful. With some preparation, you can get through the keto flu.

Food Intake For Keto Flu

Add more leafy greens and avocados to boost potassium in your diet. Try recipes like a spinach watercress keto salad, easy keto creamed spinach, and avocado egg salad. Also, add an extra sprinkle of unrefined salt to your food to compensate for sodium loss. Extra magnesium will help prevent and treat cramps, improve sleep quality, and increase insulin sensitivity. To boost those levels, add more pumpkin seeds, almonds, and spinach to your keto diet. 

Almond butter chia squares is a great recipe to make for this purpose or sprinkle some extra pumpkin seeds on your breakfast keto porridge. You can also purchase potassium gluconate and magnesium citrate supplements from a pharmacy or health food market. The recommended daily doses for most adults are 5 to 7 grams of unrefined salt; 3,500 milligrams per day of potassium; and between 310 and 400 milligrams of magnesium. 

One other way to help lessen the effects of keto flu is to eat more fat. Animal fats and dairy take a long time to create fuel for the body, but MCT oil, which is made of medium-chain triglycerides, go straight to the liver after digestion. There, they can be converted into ketones and sent to the cells in your body for fuel.

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Keto carb limit

Carbs On Keto

There is no legitimate carb limit for keto. The truth is that every person has a different carb limit that they should stick to so that they can achieve ketosis and trigger ketone production. It would make things easier if there was just one magic number to keep in mind. But, it's important to remember that there are multiple factors that can change and determine that figure. 

Keto Carb Limit

For your body to start producing ketones and burning fat, you must rearrange your eating habits to include very few carbohydrates. That means avoiding foods like grains, fruits, tubers, and all sugars. The focus instead is on fatty meats, oils, leafy greens, cruciferous vegetables, high-fat dairy, as well as nuts and seeds. Some fruits, like avocado and berries, as well as sweeteners like stevia and erythritol, can also fit into the diet. With those basics down, let’s tackle carb limits. 

While these carb limits can change from one person to another, there is a carb limit that almost anyone can use to achieve ketosis. This limit is 35 grams of total carbs and 25 grams of net carbs. Remember, net carbs are found by subtracting the grams of fiber from the total grams of carbs. If you are not getting into ketosis, or you want to find your personal carb limit, then you must know the other factors that contribute to ketosis. 

Keto Adaptation

Everybody can adapt to burning ketones for fuel. In the process of keto-adaptation, your cells become more efficient with this process. The longer your body is familiar with burning ketones for fuel, the more quickly it can shift into ketosis, compared to when you first started a ketogenic diet. As an added bonus, as your body becomes more keto-adapted, you can typically add some extra carbs and remain in ketosis. 

We encourage you to start slow with this concept and to follow a strict keto diet for at least 3 to 6 months before experimenting with your carb intake. Your cells need time to get used to producing and using ketones for energy. Besides the amount of time you've been in ketosis, exercise, eating appropriate protein levels, and mitigating stress are other factors that can improve or impair your body’s ability to adapt to the ketogenic diet. 

High-Intensity Activity

Exercise is an important factor in determining your carb limit. High-intensity activity will help deplete stored sugar, called glycogen, from your muscles. To use up your stored glycogen, do 30 to 60 minutes of high-intensity exercise for a few days, something like weightlifting or CrossFit. Make sure to re-hydrate and take mineral supplements afterward, if needed. Once your glycogen is depleted, you can do 30 minutes of low-intensity exercise daily to encourage fat - and ketone-burning - something like a brisk walk or cycling. 

For improved results, do the exercises before you’ve eaten anything. By increasing your activity levels and doing the right types of exercise at the right time, you can achieve ketosis more quickly, burn more fat, and improve your health.  Keep in mind that too much exercise can cause additional stress on the body and may impair your ability to stay in ketosis. 

Can Stress Kick You Out, Keto?

Stress is another factor in determining your carb limit. Stress-related hormones like cortisol raise your blood sugar levels and can lower ketone production. Occasional stress cannot really be avoided, but the real problems come with all-day, everyday stress. Over-exercising, not eating enough, focusing too much on mistakes, worrying about the future, and non-stop work without breaks, are common culprits of all-day stress. 

All of these stressors combined can cause heightened blood sugar levels and can keep you from losing fat or maintaining muscle mass. There are plenty of ways to help keep stress under control. They include consistent healthy eating habits, improving sleep quality with additional sun exposure, replacing some high-intensity exercises with low-intensity options, and occasional meditation.

Protein Intake

Consuming too much protein can also inhibit your body’s ability to get into ketosis or to reach a deeper level of ketosis. In a ketogenic diet, about 25% of your calories should come from protein. When protein intake is too high, the body is flooded with amino acids, which releases insulin. Insulin sends a message to cells that there is ample energy available from the amino acids, and they stop producing and burning ketones. 

With all of these factors in mind, you can start experimenting with your own personal keto carb limit. We find the best way to do this is to add just 5 grams of complex carbs from vegetables or low-carb fruits each day until you notice a drop in your ketone levels. Then, decrease your carbs until your ketones rise back up, and you’ve found your new carb limit. To accurately track your ketones while doing this, make sure to use a blood ketone meter, and measure your ketones at the same time each day.

Ketone Level

Avoid using urine strips for this, as they will be too inaccurate for reliable results. The goal is to increase the carbs you’re consuming a little bit at a time while maintaining a medium or deep level of ketosis. This will be around 1.5 on your ketone meter. The amount of time you've been in ketosis, exercise habits, stress levels, and protein intake all affect your personal keto carb limit. 

Each one of these factors has the ability to increase or decrease that daily net carb number. You can experiment yourself, or just stay below 35g total carbs to keep you in ketosis.

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The Latest Vegan vs Keto Head to Head Study

 Inroduction

The first thing that I'm sure you'll say is that this is a month in total it's too short and of course, this is a short trial but this comes down to study design they're not looking for prevention of stroke or heart attack risk. This wasn't designed to do that, it wasn't powered to do that. You need thousands of people over many years to establish that kind of thing and you obviously can't lock people in a room to do that. For a long period of time, the prime outcome for this study was to measure energy and macronutrient intake with a bunch of secondary endpoints like measuring insulin and blood glucose.

What was the thinking behind this? 

Well, the central ethos to low carb diets which is the carbohydrate-insulin model of obesity was kind of the inspiration for this. We know that um insulin we've known this for decades has a very important role in how fat is laid down and how it's used up. And we know that insulin levels go up when you eat more carbohydrates. So carbohydrates cause insulin release and the thinking is that insulin causes fat storage so the level of circulating fuels in your blood decreases and this tells your body to eat more and to deposit fat. And moreover, you use less energy and this is the idea behind low carb diets which remember haven't we have been around for a long time since the 70s. Also, it's important to remember that this theory was counterintuitive to the commonly beheld uh hell theory which still a lot of people believe. Now that it is just purely about total calories in and calories out and it doesn't really matter what the constituents are.

Keto Diet

So the carbohydrate-insulin model challenged that simplistic belief I do apologize for the wind the study in hand randomized participants to either 14 days low carb or 14 days low fat and then switched them over. They were all non-diabetic participants, they had an average age of around 30 and an average BMI of about 28 so they were overweight. The low-carb food was consistent with keto meals it was animal-based with non-starchy vegetables i.e things like greens and the low-fat . one was consistent with a plant-based vegan healthy diet.  Again with non-starchy vegetables alongside things like sweet potato and so forth as expected the insulin and blood glucose levels were significantly higher in the plant-based group versus the keto group.

Blood ketones were higher in the keto group so far nothing new nothing that surprising so why am I telling you about this trial because people ate significantly less on the plant-based diet right.  From the beginning and even with the documented high insulin levels which should we would think would tell them to eat more. They ended up eating less and they actually consumed about 700 calories less per day and quite strikingly this was seen in every single participant. There was no noise that it was every single participant from day one and this is simply because of plant-based diets.

Plant-Based Diet

Plant-based foods are just lower in calories per gram so you feel full and you've eaten fewer calories and there were no differences in hunger fullness satisfaction eating capacity and interestingly things like familiarity and enjoyment. Were also the same as well which is part of the selection criteria they didn't choose fussy eaters and they chose people who would be familiar with most of the food that they were presented with. So with the low lower caloric intake of the plant-based diet, people lost more body fat, not on the keto.

One they lost more water weight on the keto diet which is a recognized phenomenon that occurs early on and this is to do with glycolysis activation mobilizing water. But body fat was not significantly reduced with the keto diet overall in spite of the keto group eating 700 more calories per day. They lost more weight overall but I reiterate this was not body fat weight loss so should we chuck out the carbohydrate-insulin model like a tub of e-number enriched margarine. Well, a lot of people think we should, and is the effects on insulin and glucose in the keto diet and the lower levels of particular interest and importance to metabolic health and diabetics.

Probably yes is a healthy plant-based diet a good starting place for good weight loss, I think it probably is as I said at the start the most tire something to people who aren't staunchly in one of the different camps is the endless arguments that assume that life is binary and you can only do one diet or the other. And you can't possibly be flexible in your choices but can't we all just get along because there is actually some common ground here.

Vegan vs Keto

Keto and plant-based diets might seem a world apart but are they really they both emphasize moving away from the standard American diet which we all know is awful that's the overwhelming message that emerges from a multitude of trials including work by this same group. That we can argue to the vegan cows come home about all the different macros and ketones and so on. But the ultra-processed foods like ready meals and cookies and crisps frankly.

Foods with long lists of additives refined carbs salt and so on they're the real problem I read somewhere. Don't quote me on this, but something like two-thirds of the American diet comes from ultra-processed foods compared to about five percent in Portugal and eight percent in France. I think the UK was somewhere in the middle around 30. So this trial is an important extra data point by all means to criticize the duration, but people complaining about the sample size are missing the point here both groups lost weight.

Conclusion

So instead of fighting between belligerent camps or more importantly instead of berating yourself for not sticking to a certain diet and messing up your ketosis or you know being unable to stick to a diet. that your friend Karen promises you are the best one just try one intervention first. And that's cutting your intake from highly processed foods down to as close to zero as you can and I appreciate that the term highly processed is also confusing and that needs a bit of clarification as well but whenever people talk about the healthiest populations in the world. In Italy or Japan, none of them are doing extremely restrictive diet and there's little in common between a lot of these places in terms of what they're actually putting in their food except there's one thing that is in common they are mostly natural good unprocessed foods.

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Types of keto phases you must know before start.

Introduction about keto phases

Each keto phase brings a whole different set of highlights of benefits of results if you know how to work with it these are the four phases of a ketogenic diet and the macronutrient ratios to follow with it doing a keto diet to really get the optimal body. Composition results can be divided into four phases and if you kind of rotate through these phases properly ending up in maintenance, you can have some really good results.

I'll outline it at a high level here really quick phase one is the induction phase or indoctrination phase where you are trying to get your body to utilize fat a little bit better phase two is really where you start to see a lot of the aggressive weight loss so there are some macronutrient shifts. We make their phase three is the pre-maintenance phase where you are kind of gearing up the body to get into maintenance mode and then lastly for the fourth phase is the maintenance mode itself where there's some specific surging of fats where you have more fats in and then fewer fats that are going to allow you to get more out of it. 

Now this isn't just me talking a lot of this is my own anecdotal experience from 10 years of keto but a lot of it is heavily rooted in science and a lot of it is also heavily rooted in dr jeff volk and dr Finney's research which we'll talk about a little bit but you're not here for scientific goblet group you're here for pragmatic practical actionable steps.

Keto phase one

 So let's talk about this phase one is the indoctrination phase and most people out there are going to tell you you need to eat a bunch of fats when you first start keto because you're trying to get your ketone levels super high well there's one big problem with that you do not have the enzymes or just the portfolio of things to break down.

 That many fats yet it's not going to end well you're going to end up storing more and you're going to end up slowing down the results you see you need what is called ketolytic enzymes. These ketolytic enzymes are enzymes that help burn fat into ketones and you don't have a lot of them yet when you first start so what happens is you consume a bunch of fats and it's not going anywhere you feel bogged down it's one of the reasons why you might feel kind of run down when you first  start.

 So what should it look like well believe it or not it should be lower fat in the beginning I would recommend a macronutrient ratio about like this I would say about 55 protein 35 fat and 10 carbs mainly coming from fiber and of that fiber of which is soluble fiber for the most part that seems really low on the fat side.


Well it kind of is and I want you to do this for four weeks but there's a bigger reason than just the enzymes and the ketolytic enzymes. Now I'll say you the gory details on  PPAR(Peroxisome proliferator-activated receptor) alpha.

 It's like the beginning of all the successful stuff you want with keto when PPAR alpha is activated.
 
1. It activates more fat mobilization meaning more fat gets moved around it 
activates more thermic effect from that fat more thermic effect in terms of your 
body temperature being elevated in burning calories.


2. It activates more lipid transporters in the vehicles that actually bring the fat into the cell but guess what PPAR alpha only gets turned on when you are liberating your own fat out of the tissue into the bloodstream.


3. It is a sensor it senses when you're pulling fat from your tissue if you have too much fat coming in from your diet you are inhibiting that from happening and therefore you're not activating this important critical kickstart. So follow those macronutrients for the first four weeks and it will make a big difference that all the way trickles down to the quality of meat that you consume not eating high-fat cuts of meat-eating lower-fat cuts of meat that are leaner just for this time period. 

Keto phase two 

Phase two is where we can increase our fat intake a little bit more okay I would say not a ton more I would say at this point you go do about 50 protein about 40 fat and 10 carbs. So you're reducing protein a little bit and increasing fat because now you at least have the ability to utilize that fat a little bit better but I still like most of your overall energy or your ratio as far as that's concerned coming from protein.
 
But one of the big things that you can do during phase two is I want you to increase your activity is what I consider the activity phase your body is in prime weight loss mode. Right now this is where the bulk of the fact that you're going to burn happens the first phase you burn some fat but it's also fat that you burn that might come back really easily because your body hasn't readjusted to that as or hasn't calibrated that as the norm. So this phase is the magic phase, where you increase your activity exercise as much as you won't try to get that in. 

Keto phase three

We call phase three or jeff bullock and dr Finney calls phase three the pre-maintenance phase weight loss. It starts to slow down during this period and that's somewhat normal. This phase is only going to be for two weeks. In this phase, you wanna still keep between 45 and 50 of your calories coming from protein and you want about 40 or 45 percent of your calories coming from fat. And the remainder again coming from carbs from veggie sources and things like that now with this phase you kind of go into a holding pattern you're going to notice that your weight loss starts to slow down you've been eight weeks on the ketogenic diet.

   But what's happening in your body is getting somewhat fat adapted and you're getting efficient at utilizing fat as a fuel source so your body's not having to use it as much now so it's not having to just accelerate the liberation of it. Because now it knows how to pump the brakes and give you exactly how much you need at a given time. But additionally your caloric window your deficit it's kind of shrinking right your body's adapting. 

  It's understanding your metabolic rate might slow down to adjust for the calories you're consuming so one of the things that I would recommend during this phase is the time where you can reduce your calories a little bit.

 While still keeping the ratio the same so in the previous two phases you probably aren't going to adjust the calories too much the pre-maintenance phase is your last-ditch effort to get that little bit of weight off and reduce calories. It can range again from two weeks all the way to ten weeks if you still feel like you need to lose weight. Because you can progressively reduce calories. so phase one and phase two just to recap don't really do a lot of caloric deficit there implement the ketogenic diet in the ratios.

 But don't really start having a caloric deficit come in until pre-maintenance premaintenance goes on until you really reach your maintenance phase or the weight that you're happy with but you can move into.

Keto phase four

Phase four if you're comfortable with your eating style even if you need to lose more weight so what I mean by that is phase four isn't just for maintaining weight. Phase four is for this is where I plan to be for a long time so maybe you've got into the groove, you don't have a whole lot of weight to lose. And you just want to stick with something that's sustainable phase four is where you are okay to drop down protein.

 If you want to personally I think keeping protein levels relatively high is highly beneficial and that's simply because protein has powerful satiating effects. Just protein itself takes 20 percent of the calories in the protein just to digest the protein so that's like you're getting a fifth of what you're eating essentially for free.
 
Because your body has to be able to use a fifth of that energy just to metabolize it. But if you wanted to this would be the point in time where you could reduce protein. Why because the ketones have such a leucine sparing effect and what that means is your ketones will help keep muscle on you even if you don't have a ton of protein coming in you're also highly adapted to using fats at this point. So the more fat that you consume the more energy it will probably equate to whereas prior in phase one. And two if you had a bunch of fat it wouldn't necessarily equate to energy because your body wouldn't have the enzyme portfolio to convert it to energy.
 
Now it does there's a really interesting study that was published in the journal of clinical endocrinology metabolism that found lean individuals that would go on a five-day sort of splurge having high amounts of fat would ultimately end up increasing their PPAR alpha levels. 

Now, remember PPAR alpha from phase one so what that means is if you need to sort of re-engaging or re-sort of reset and get those PPAR alpha levels up again during this maintenance phase you can do periods of five-day high fat low protein and it kick-starts that process again so what I would typically recommend is maybe every other week go down to like 40 macros.

Coming from protein 50 coming from fat and 10 coming from the carb and you do that every other week or every three weeks where you just dramatically increase your fats for a little bit and drop your protein and that can kind of kick start that PPAR alpha again.

Now the funny thing is it's been demonstrated to increase uncoupling protein okay that means that it's going to again elevate that core body temperature uncoupling proteins are like the uh like the radiator heaters that you have in a college dorm room right okay old school heaters that they plug in and they dissipate energy from the electrical outlet.
 
As heat imagine that happening as far as fats concerned that's what's happening with uncoupling proteins you have more of those you have more radiators radiating heat burning calories that same study also indicated that it helps increase what's called pyruvate dehydrogenase okay now that that is is something that's going to help you metabolize glucose so let's say you have a cheat meal well if you have more of this pyruvate dehydrogenase floating around or available then.

When you do have a cheat meal your body is going to be able to have better glucose tolerance and ultimately help you rebound a little bit better. So to recap to give you everything just in the big clear easy picture so phase one you're gonna has 55 protein 35 fat 10 carbs. 

Lower fat higher protein utilizing butcher box if you can you're gonna do that for four weeks then you move into the next four weeks okay where you're going to increase fat slightly and you're going to start exercising more aggressively get that exercise in during that four week period then the next pre-maintenance phase is going to range anywhere from two weeks to 10 weeks. 

Sometimes, even more, where you're going to implement a few changes and you're really trying to reduce calories but really keeping the macronutrients about the same and finally phase four with the maintenance. Where you find your maintenance calories but every other week or every three weeks you have this fat surging for five total days don't go crazy just bump the fats up a little bit, so as always keep it locked here in my blog. 

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